First , let us understand some things :
Exercise can only cause 2 things :
1. Physical Stress- The stress causes a adaptive response which will cause the biological entity to survive and grow or if the stress is too much survive and weaken or die.
2. Injury- occurs when the the biological entity encounters a force either acute or chronic that exceeds the structural integrity of the joint /muscle and will thus fail.
Your body becoming bigger and stronger is an adaptive response to a stress.
So if you want to prevent injury. Obviously one has to apply a stress(Exercise). Weight training specifically. Stay off all aerobic activity. It will do more harm than good.
Newton: F= MxA
As acceleration goes up force goes up exponentially. So keep your movements slow. Eg. bench press. Concentric contraction (Pushing up) at normal speed. Eccentric contraction ( going down) as slow as possible. Keep the force down by keeping acceleration down. it takes momentum out and keeps muscular work high.
As long as force is kept down to a minimum your chances of injury is low.
Remember that your volume has to decrease as well.
Intensity(momentary effort) and time is inversely proportional. The harder you train the time has to decrease. You cannot train hard for a long period. The higher your intensity the shorter the training time. If you training for more than 45min then your intensity is low. Your results will come but take longer. You exposing your body to more stress.
Recovery.
Please note that there is no such thing "Active Rest" Train upper body let lower body rest .......etc thats complete bullshit. You cant shut off the legs as rest and train upper body. The entire system experiences a stress period.
After applying a stress(exercise), minimum of 72hours of rest , complete rest for your body to make a turnaround. Depending on your genetics recovery time could be more or less. For me(hardgainer). I train once every 6 days.
If you have an injury :
R-Rest
I-Ice
C-compression
E- Elevation
Chronic injuries:
1. See a doctor
2. See a physical therapist post injury for 3 days. ( prefer 24 hours after injury)
3. Rest - until pain free
4. Rehab - slow movements
Red Pill - Magazines(Muscle and fitness etc, )
Blue Pill - Arthur Jones (Founder - nautilus)
Exercise can only cause 2 things :
1. Physical Stress- The stress causes a adaptive response which will cause the biological entity to survive and grow or if the stress is too much survive and weaken or die.
2. Injury- occurs when the the biological entity encounters a force either acute or chronic that exceeds the structural integrity of the joint /muscle and will thus fail.
Your body becoming bigger and stronger is an adaptive response to a stress.
So if you want to prevent injury. Obviously one has to apply a stress(Exercise). Weight training specifically. Stay off all aerobic activity. It will do more harm than good.
Newton: F= MxA
As acceleration goes up force goes up exponentially. So keep your movements slow. Eg. bench press. Concentric contraction (Pushing up) at normal speed. Eccentric contraction ( going down) as slow as possible. Keep the force down by keeping acceleration down. it takes momentum out and keeps muscular work high.
As long as force is kept down to a minimum your chances of injury is low.
Remember that your volume has to decrease as well.
Intensity(momentary effort) and time is inversely proportional. The harder you train the time has to decrease. You cannot train hard for a long period. The higher your intensity the shorter the training time. If you training for more than 45min then your intensity is low. Your results will come but take longer. You exposing your body to more stress.
Recovery.
Please note that there is no such thing "Active Rest" Train upper body let lower body rest .......etc thats complete bullshit. You cant shut off the legs as rest and train upper body. The entire system experiences a stress period.
After applying a stress(exercise), minimum of 72hours of rest , complete rest for your body to make a turnaround. Depending on your genetics recovery time could be more or less. For me(hardgainer). I train once every 6 days.
If you have an injury :
R-Rest
I-Ice
C-compression
E- Elevation
Chronic injuries:
1. See a doctor
2. See a physical therapist post injury for 3 days. ( prefer 24 hours after injury)
3. Rest - until pain free
4. Rehab - slow movements
Red Pill - Magazines(Muscle and fitness etc, )
Blue Pill - Arthur Jones (Founder - nautilus)